A bilateral row performed against an incline bench with a bent EZ-type bar. The outward elbow path combines rear-shoulder work with scapular retraction while the bench supports the trunk.
Set an incline bench securely and position the loaded EZ-type bar within reach below it.
Lie chest-down against the pad with both feet braced on the floor.
Take an overhand grip on the bar and let the arms extend below the shoulders.
Draw the bar upward as the elbows travel outward and back, keeping your chest against the pad.
Lower the bar under control until the arms extend again without lifting your torso off the bench.
Use the bar's angled grip sections without twisting the wrists.
Allow the shoulder blades to move through the row.
Keep the elbow path outward instead of turning the movement into a tucked-elbow pull toward the hips.
Choose a bench height that leaves clearance for the bar and plates.
Lifting the chest from the pad to move more weight.
Pulling with tucked elbows toward the hips instead of the demonstrated outward path.
Jerking the bar or dropping it at the bottom.
Forcing the bar into the bench to chase extra range.
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